Comparing Nutrients in 500 calories Frozen Carrots VS Cooked Amaranth Leaves

Weight per 500 calories

• Frozen Carrots: 1389g
• Cooked Amaranth Leaves: 2381g

Frozen Carrots have 1.7 times more energy per 100g than Cooked Amaranth Leaves. It has low energy density when compared to other foods. Boiled and Drained Amaranth Leaves having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Carrots or Cooked Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Frozen Carrots	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	2.04% 0.65g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	75.3% 98g	130g per day for Men 19-50 years
Sugars	91% 66g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.94% 4.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.56g	NA	g per day for Men 19-50 years
Sucrose	% 56.3g	NA	g per day for Men 19-50 years
Fiber	121% 46g	NA	38g per day for Men 19-50 years
Protein	19.3% 11g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	1096% 9861μg	368% 3310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	339% 1357μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38.6% 34.7mg	1087% 979mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.8% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	50% 500mg	498% 4976mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	418% 3.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	76.4% 6.1mg	673% 54mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	891% 20.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.5% 458mg	245% 1714mg	700mg per day for Men 19-50 years
Potassium	96% 3264mg	449% 15262mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	63% 944mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	190% 21mg	11mg per day for Men 19-50 years
Water	33.8% 1251g	59% 2178g	3700g per day for Men 19-50 years

Frozen Carrots VS Cooked Amaranth Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Carrots or Cooked Amaranth Leaves?

Lets compare vitamin content per 500 calories of Frozen Carrots vs Cooked Amaranth Leaves:

• 500 calories of Frozen Carrots have 3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.8 times more Vitamin B5 than Cooked Amaranth Leaves.
• While 500 kcal of Boiled and Drained Amaranth Leaves contain 6.2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B6, 9.8 times more Vitamin B9 and 28.2 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Carrots vs Cooked Amaranth Leaves:

• 500 calories of Frozen Carrots have 1.9 times more Sodium than Cooked Amaranth Leaves.
• While 500 kcal of Boiled and Drained Amaranth Leaves contain 10 times more Calcium, 3.7 times more Copper, 8.8 times more Iron, 7.9 times more Magnesium, 8.6 times more Manganese, 3.7 times more Phosphorus, 4.7 times more Potassium, 2.2 times more Selenium, 4.6 times more Zinc and 1.7 times more Water than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Carrots have 9.9 times more Omega 3 and 1.8 times more Omega 6 than Cooked Amaranth Leaves.
• While 500 kcal of Boiled and Drained Amaranth Leaves contain 4.6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cooked Amaranth Leaves offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Amaranth Leaves provide inadequate amounts of Omega 3